Debate surrounding coffee’s health benefits has raged on for decades. Studies have suggested it can protect against heart disease, diabetes and certain cancers; at the same time it’s well known that too much caffeine can lead to high blood pressure and insomnia if taken in excess. As a result, patients often ask what constitutes an acceptable daily amount of coffee for most adults; typically three 8 oz cups may suffice.

One cup of plain, caffeinated coffee contains only two calories and no fat; when added with milk, sugar or sweeteners however, those calories and fat intake quickly escalates. To maintain control over both calories and caffeine consumption, drink your coffee black or use low calorie add-ins such as skim or almond milk to enhance its benefits.

Another key consideration is when and how often you consume coffee. A recent study published by Circulation: Heart Failure discovered that morning-only coffee drinkers have lower risks of cardiovascular diseases and overall mortality than all-day drinkers; possibly due to less interference with sleep patterns that could reduce levels of the hormone melatonin that influence inflammation and cardiovascular risks.

While further research needs to be completed, this study adds to evidence suggesting moderate coffee consumption can benefit cardiovascular health and may help lower your risk of Type 2 diabetes. Of course, coffee should only ever be seen as one component of an overall healthy lifestyle plan and diet; thus its consumption should only ever be part of your total wellness routine.

Many of the advantages of coffee may be attributable to its antioxidant properties, which have been linked with decreased risks of cancer, dementia and Alzheimer’s disease as well as improved brain function. Although caffeine dependence can occur among some individuals, most experts do not consider it addictive like cocaine or amphetamines; those experiencing mild addiction can typically overcome it by slowly decreasing daily caffeine consumption while adding other beverages with lower caffeine content into their routine.